1/4/16 – Lets Get Things Movin’


It’s the start of the new year.  We’re excited to see what this year will bring.  It’s already shaping up to be one hell of a ride.  Lauren and I have some amazing things planned for this upcoming year.

January is already shaping up to be an action packed month.  Lets take a look at what we have in store:

January 7th – The start of the “Grace Challenge”.  This is an 8 week strongman challenge where we will be doing the CrossFit benchmark workout “Grace”.  The workout is 30 Clean and Jerks for time.  The first week of the challenge we will test our Grace times with a regular barbell.  Over the course of the next 8 weeks we will be doing Grace with Strongman implements.  For example; Axle Bar, Sandbag, Keg, Log, Atlas Stone, etc.  On the 8th week we will retest Grace with the barbell again to see how we’ve improved.

We did this challenge last year and there was some HUGE improvement shown. Every single person showed massive improvement.

January 9th – FREE Community Workout. Time to share some freaking fitness with our community.  You know you have family or friends out there that want to make a change for the new year.  Bring them down here and lets show them how we do the damn thing!

January 16th – The official start to the next Whole Life Challenge begins. This challenge is a 8 week lifestyle game that focuses on body composition and performance.  This will be our 3rd go around at this challenge and we couldn’t be more excited to participate.

If you’re interested in joining our team, click HERE: Join Team The Fitness Coalition

Lets kick 2016 right in the face!  See everybody tomorrow!


– Joey




Workout of the Day

A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean 135/95
Chest to Bar Pull-Ups

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